Monday 2/13

WARM UP
 
3 rounds:
10 kip swings
10 good mornings
10 pushups
200 meter run
 
SKILL
 
Bar muscle up technique
10:00 practice
 
WORKOUT OF THE DAY
 
Teams of 3:
200 calorie row
While one partner is rowing, the other 2 are completing the following:
100 alternating db snatch (50/35)
50 burpee box jump over (24/20)
100 HSPU
*Partners can rotate at any time
 
ANYWHEREX
 
SKILL
 
Unilateral KB front squat
5 x 5
 
WORKOUT
 
20:00 AMRAP:
400 meter run
10 ring rows
20 pushups
30 air squats
BARBELL
“Barbell warmup”
-accumulate 1 min in Front squat
-3×10 sots press in snatch
A) build to a 1rm 3 sec pause Front Squat
Drop 20% and do 1×3 w/o a pause
B) pause Snatch (2sec at knee) *no misses
drop 20% and do 2×2
C) Snatch pulls 3×3 @100%+
D) weighted push-up 3×5
bent rows 3×5